The Ultimate Guide to Collagen: What It Is, Signs of Loss, and How to Boost It
Ever wonder how daily collagen intake supports your skin health?
Collagen, the protein that keeps our skin firm and youthful, needs building blocks to regenerate. When we consume collagen supplements, we provide our body with peptides and amino acids like glycine, proline, and hydroxyproline – the key ingredients for collagen production. While it's true that these nutrients could be used elsewhere in the body, such as supporting joints or muscles, supplying enough of these building blocks increases the chance they'll benefit your skin. You also need to ensure you’re consuming enough protein overall, otherwise, your body isn’t necessarily going to prioritise using the amino acids and peptides for your glowing skin and luscious hair.
How Much Collagen Do You Need?
Research suggests that taking 2.5-15g of collagen per day for at least 90 days can make a noticeable difference. I would aim for the higher end, around 15g, to ensure there's plenty to go around – not just for skin but for the body's other needs too. It's like giving your body a full pantry of ingredients; the more you have, the more likely you are to use them where you want.
Key Signs You're Losing Collagen
Collagen is a vital protein in your skin that helps maintain its firmness, suppleness, and elasticity. As you age, collagen production naturally declines. Collagen degradation in the skin starts around the age of 25 to 30, when the body begins to lose collagen at a rate of about 1% to 1.5% per year. Here are some key signs that might indicate you're losing collagen in your skin:
Wrinkles and Fine Lines: One of the most noticeable signs of collagen loss is the development of wrinkles and fine lines, especially around areas that move a lot, like the eyes and mouth.
Sagging Skin: Collagen helps to keep your skin tight and plump. When collagen levels decrease, you might notice your skin beginning to sag, particularly around the jawline and cheeks.
Thinning Skin: Collagen provides thickness to your skin. With its loss, skin can become thinner and more fragile, making it more susceptible to damage.
Dryness: As the skin loses collagen, it can become drier since collagen helps in retaining moisture.
Loss of Elasticity: If your skin doesn't bounce back as quickly as it used to after being stretched or pulled, this could be a sign of reduced collagen levels, affecting skin's elasticity.
Hollowing of Areas: Loss of collagen can lead to hollowing around the eyes and cheeks, where the skin may previously have been more plump and full.
Key Nutrients to Support Collagen Production
For collagen to be effectively synthesised in the body, it needs cofactors, essential vitamins and minerals. These nutrients are crucial in turning those amino acids into the collagen that gives our skin its elasticity and strength. Here are some food sources of key cofactors that support collagen production:
Vitamin A (retinol): Beef liver, eggs, and ghee are my go-to sources.
Vitamin C: Citrus fruits, capsicum (bell peppers), kiwi, berries, broccoli, kakadu plum, and camu camu.
Zinc: Oysters, beef, chicken, pumpkin seeds, cashews, quinoa, and legumes.
Copper: Liver, oysters, dark chocolate, sesame seeds, shiitake mushrooms, and lentils.
Manganese: Pine nuts, hazelnuts, oats, black beans, chickpeas, black tea, pineapple (particularly the core), spinach, kale, clove, and cinnamon.
Silica: Oats, cucumbers, potatoes, bananas, green beans, sunflower seeds, and nettle all contain silica.
Lifestyle Factors Affecting Collagen
Certain lifestyle factors can also impact collagen production and maintenance. Here are a few to keep in mind:
Sun Exposure: UV radiation from the sun can break down collagen fibres in the skin, leading to premature ageing.
Smoking: Chemicals in cigarettes can damage collagen and elastin, making the skin less firm and more prone to wrinkles.
Diet: A diet high in sugar and refined carbs can increase the rate of collagen degradation. Aim for a balanced diet rich in whole foods to support collagen synthesis.
Stress: Chronic stress can increase cortisol levels, which may inhibit collagen production. Managing stress through mindfulness, exercise, and adequate sleep is crucial for maintaining healthy skin.
Hydration: Keeping your skin hydrated helps to maintain its elasticity and suppleness, supporting overall skin health and collagen maintenance.
By understanding the importance of collagen and the factors that influence its production, you can take proactive steps to support your skin's health and vitality. Incorporate collagen supplements, ensure a balanced diet rich in essential nutrients, and adopt a healthy lifestyle to keep your skin looking youthful and radiant.